Sunday, September 16

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Metcon (Time)

2 Rounds: Run 1000m 40 KBS 53/35lbs 2min Plank Hold

Stay consistent on your run! Move effortlessly from one component to the next with minimal rest in between movements.

Metcon (No Measure)

For quality: 5-4-3-2-1 Strict Pull-ups 10-8-6-4-2 Weighted box step ups (total; not each leg) Perform 5 pull ups, then 10 box step ups, then 4 pull ups, then 8 step ups, and so on...

No substitution on ring rows today, choose a band to assist your pull-ups

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